Healthy Nutrition, Nutrition

Quark Cheese ; Is it really better than other Cheeses ?

Quark Cheese

When it comes to diets alongside bodybuilding and weight training, many athletes swear by low-fat quark. Imagine being able to enjoy delicious protein cheesecakes or waffles without hindering your fat-burning and fitness progress, or indulging in a variety of tasty and nutritious foods alongside Pre-workout Supplements and creatine.

The benefits of low-fat quark cheese include its high protein content, which is why it is primarily included in the diets of fitness enthusiasts.

But how familiar are you with this low-fat, fresh German cheese?

In this article, we will discuss the nutritional value and benefits of incorporating this cheese into your diet.


Quark is a product similar to cream cheese, also called white cheese, curd cheese, or shotgun in some parts of Europe. Quark contains milk and cheese-based additives. Quark acquires its pleasant sour taste by converting some milk sugar (lactose) into lactic acid.

The enzymes in cheese-based additives are responsible for separating solid components such as fat and protein from the liquid components of milk, resulting in the formation of curds. Food technologists also use the process of “thickening” milk.

Solid quark, also known as cheese curd, is separated from the whey in a centrifuge. Note that quark can be consumed immediately after production and does not require aging. Ordinary quark is made from low-fat cow’s milk, but it can also be made from  Goat’s Milk or Doogh (Yogurt Drink) .

Quark Cheese


Quark is a generic term. Low-fat quark is the same quark with a much lower fat content. Quark varieties have different fat levels: low fat (less than ten percent), half fat (more than ten percent), and fat (more than 20 percent). The basis of this product is lean, pasteurized milk, which is heated before processing to eliminate pathogens.

If the quark is to be produced with a higher fat content or a creamy curd with a higher fat content, a suitable amount of cream is added to the low-fat quark. High-fat quark is initially the same as low-fat quark, and after it receives higher fat levels, it becomes richer.

 Low-fat quark has become an essential part of the dietary routine for fitness enthusiasts because of its excellent nutritional value.

There is a specific reason for this: it is the only dairy product that contains low fat while providing a high amount of protein. That is why there are numerous recipes for low-fat quark appetizers for fitness enthusiasts.

If you want to start your day healthily and rich in protein, low-fat quark is an excellent choice. There are 13 grams of protein per 100 grams of low-fat quark and only 0.25 grams of fat. These two advantages make this dairy product an ideal muscle food.


Quark Cheese

  1. Exercise strains your muscles. Therefore, nutrients are needed for protein and muscle synthesis to regenerate and grow muscles. Low-fat quark, as a rich source of protein, addresses this need.
  2. Regular quark Cheese with 20 to 40 grams of fat may not be as beneficial for athletes as it could be, but low-fat quark can aid in weight loss. For example, this food is used as a low-fat, appealing snack to curb hunger between main meals. This healthy snack will keep you full for a long time.
  3. If your bones are weakened by calcium deficiency, low-fat quark can strengthen the protein in your bones and teeth. One hundred grams of low-fat quark contains 95 milligrams of calcium!
  4. Since pasteurized milk is enriched with lactic acid bacteria (probiotics) during low-fat quark production, this food can play a protective role in the intestinal flora. However, if you follow a lactose-free diet, be cautious when consuming it.
  5. Low-fat quark proteins, such as Casein, keep you full for longer. This prolonged satiety positively affects your blood sugar levels.


Since low-fat quark is low in calories and has a significant protein content, it is an ideal food for healthy weight loss. Of course, this key role in dietary success applies to protein-rich foods, while the nutritional value of low-fat quark shows a double benefit: Despite being low in calories, proteins maintain a feeling of fullness for longer, and insulin levels only slightly increase and break down evenly.

Along with the consumption of this beneficial food, strength training is recommended, as muscle building can increase fat burning.

Quark Cheese


The table below shows the nutrient content per 100 grams of quark:

Calories71 kcal
Protein13 G
Fat0.25 g
Carbohydrates3.2 g
Fiber0 g
Calcium95 mg
Phosphorus160 mg

Note that this information applies only to low-fat quarks, not to conventional quarks.


If you want a healthy and varied diet, you need to consume about 250 ml of milk and its products, such as yogurt, cheese, or quark, daily. This is what the German Nutrition Society (DGE) has recommended, citing its studies on food choices to maintain health.The proteins in low-fat quark are very important and easy for the body to use.

The body can effectively utilize this beneficial substance to produce its own proteins. Quark also contains vitamin B2, iodine, and calcium. It also contains lactose, or milk sugar, in the same amount as yogurt, which is about 3.2 grams of lactose per 100 grams of low-fat quark.

People who are unable to digest milk sugar (lactose intolerance) should consume an appropriate and controlled amount of low-fat quark to prevent digestive problems.

Quark Cheese


Many people use low-fat quark Cheese to lose weight because it contains a significant amount of protein. In fact, numerous studies have concluded that low-fat quark is beneficial for weight loss due to its lower calorie content compared to other options.

  1. The Protein in it will keep you full for a long time.
  2. It helps prevent Muscle Mass from decreasing during a diet.
  3.  Of course, it should be noted that when proteins break down, the body produces urea, which must be excreted in the urine. That’s why it’s important to drink plenty of water when consuming higher amounts of low-fat quark, allowing urea to exit the body easily. This is why individuals with kidney dysfunction should limit their protein intake to prevent further deterioration of kidney function.


From a culinary point of view, quark is an all-purpose and popular food that suits almost all tastes. From sweet to savory, and depending on your preferences , there are several recipes for using simple quark. For example, a low-fat quark Cheese bowl with fruit and biscuits makes for a charming evening.

Quark Cheese is also an ideal choice alongside dishes with vegetables or herbs and pairs well with a variety of fresh berries. Protein pancakes are another popular option for low-fat quark, especially for athletes’ snacks.


Quark Cheese

Low fat quark350 grams
Eggs2 pcs.
Flour150 grams
Almond milk200 milliliters
Baking powder7 grams
Coconut oil5 grams
SteviaOptional


 Mix all ingredients except coconut oil in a bowl. Sweeten the dough with a drop or two of stevia if necessary. Grease the pan with coconut oil and heat it. Pour a glass of the dough into the pan and cook over medium heat for about 3 minutes on each side.

Remove the protein pancake from the pan and repeat steps 2 and 3 until the dough is finished. Finally, decorate the pancakes with fruits, vegetables, or other light ingredients of your choice. Protein pancakes made

with low-fat quark Cheese contain about 459 calories per serving.

Quark Cheese


Low-fat quark Cheese is rich in protein but does not contain fat. It is on the menu of many fitness fans thanks to its extraordinary nutritional values.

Yogurt is creamier compared to low-fat quark and has a greater variety of flavors. In addition, 100 g of yogurt contains only 49 calories with a fat content of 1.5%. With 114 mg of calcium, yogurt is a better source of calcium.

Nevertheless, low-fat quark Cheese remains at the forefront of protein, with 100 grams of yogurt containing only 4 grams of protein. Skyr yogurt is an Icelandic dairy product and is popular among sports fans. Skyr has a creamier consistency than quark and a very similar sour taste.

The fat content of both is the same per 100 grams, but skyr has less protein. When it comes to calcium, skyr has 150 mg instead of 95 mg per 100 grams.

Quark Cheese


Last word

Low-fat quark Cheese is a soft, creamy, spreadable cheese that is very tasty and can be used in a variety of sweet and savory dishes. Because this type of cheese is high in protein and keeps a person full for a long time, it is popular among bodybuilders and sports enthusiasts.

In this article, we discussed this useful food and the instructions for its use. It’s time to make yourself a fascinating,edible snack with quark Cheese right now.

Source :

https://pubs.rsc.org/en/content/articlelanding/2024/gc/d3gc04304e

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About kingsupp_admin

I'm Robbie Sports science expert. With years of experience and interest in sports and health research. I try to share with you everything you need to have a healthy and fit body with my knowledge in the field of sports and health. I always welcome your comments in advance and it motivates me to continue on the path.

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